Flatfish vs. Sockeye salmon — In-Depth Nutrition Comparison
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A recap on differences between flatfish and sockeye salmon
- Sockeye salmon is higher than flatfish in vitamin B12, vitamin D, vitamin B3, vitamin B6, vitamin B5, vitamin B2, vitamin B1, potassium, and choline.
- Sockeye salmon covers your daily vitamin B12 needs 132% more than flatfish.
- Flatfish contains 4 times more sodium than sockeye salmon. While flatfish contains 363mg of sodium, sockeye salmon contains only 92mg.
Food varieties used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +127.3% |
| Contains more ManganeseManganese | +30.8% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more PotassiumPotassium | +121.3% |
| Contains more IronIron | +126.1% |
| Contains more CopperCopper | +230.4% |
| Contains more ZincZinc | +41% |
| Contains less SodiumSodium | -74.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +383.3% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin DVitamin D | +377.1% |
| Contains more Vitamin B1Vitamin B1 | +503.8% |
| Contains more Vitamin B2Vitamin B2 | +884% |
| Contains more Vitamin B3Vitamin B3 | +692.1% |
| Contains more Vitamin B5Vitamin B5 | +461.2% |
| Contains more Vitamin B6Vitamin B6 | +619.1% |
| Contains more Vitamin B12Vitamin B12 | +241.2% |
| Contains more FolateFolate | +16.7% |
| Contains more CholineCholine | +40.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.24 g
Fats:
2.37 g
Carbs:
0 g
Water:
81.11 g
Other:
1.28 g
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more WaterWater | +20.5% |
| Contains more OtherOther | +106.5% |
| Contains more ProteinProtein | +73.8% |
| Contains more FatsFats | +135% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.542 g
Monounsaturated fat:
Mono. Fat
0.657 g
Polyunsaturated fat:
Poly. Fat
0.459 g
Saturated fat:
Sat. Fat
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
| Contains less Sat. FatSaturated fat | -44.1% |
| Contains more Mono. FatMonounsaturated fat | +183.7% |
| Contains more Poly. FatPolyunsaturated fat | +189.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.31µg | 4.47µg | 132% |
| Vitamin D | 3.5µg | 16.7µg | 66% |
| Vitamin D | 139IU | 670IU | 66% |
| Vitamin B6 | 0.115mg | 0.827mg | 55% |
| Vitamin B3 | 1.278mg | 10.123mg | 55% |
| Protein | 15.24g | 26.48g | 22% |
| Vitamin B5 | 0.227mg | 1.274mg | 21% |
| Vitamin B2 | 0.025mg | 0.246mg | 17% |
| Sodium | 363mg | 92mg | 12% |
| Vitamin B1 | 0.026mg | 0.157mg | 11% |
| Potassium | 197mg | 436mg | 7% |
| Choline | 79.9mg | 112.6mg | 6% |
| Copper | 0.023mg | 0.076mg | 6% |
| Polyunsaturated fat | 0.459g | 1.327g | 6% |
| Selenium | 32.6µg | 35.5µg | 5% |
| Vitamin A | 12µg | 58µg | 5% |
| Fats | 2.37g | 5.57g | 5% |
| Calories | 86kcal | 156kcal | 4% |
| Iron | 0.23mg | 0.52mg | 4% |
| Magnesium | 22mg | 36mg | 3% |
| Monounsaturated fat | 0.657g | 1.864g | 3% |
| Saturated fat | 0.542g | 0.969g | 2% |
| Cholesterol | 56mg | 61mg | 2% |
| Vitamin E | 0.77mg | 0.99mg | 1% |
| Phosphorus | 309mg | 305mg | 1% |
| Zinc | 0.39mg | 0.55mg | 1% |
| Calcium | 25mg | 11mg | 1% |
| Manganese | 0.017mg | 0.013mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Folate | 6µg | 7µg | 0% |
| Trans fat | 0.014g | 0.023g | N/A |
| Tryptophan | 0.197mg | 0.335mg | 0% |
| Threonine | 0.719mg | 1.247mg | 0% |
| Isoleucine | 0.754mg | 1.274mg | 0% |
| Leucine | 1.335mg | 2.185mg | 0% |
| Lysine | 1.561mg | 2.574mg | 0% |
| Methionine | 0.56mg | 0.858mg | 0% |
| Phenylalanine | 0.624mg | 1.086mg | 0% |
| Valine | 0.8mg | 1.461mg | 0% |
| Histidine | 0.374mg | 0.711mg | 0% |
| Omega-3 - EPA | 0.168g | 0.299g | N/A |
| Omega-3 - DHA | 0.132g | 0.56g | N/A |
| Omega-3 - DPA | 0.034g | 0.093g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | 0.019g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
113%
Minerals Daily Need Coverage Score
43%
47%
Comparison summary
Which food contains less Sodium?
Sockeye salmon contains less Sodium (difference - 271mg)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated fat?
Flatfish is lower in Saturated fat (difference - 0.427g)
Which food is cheaper?
Flatfish is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.